For the middle-aged Woman Who is confused about diet and exercise.
As women, we’ve all learned at a certain point in life (and after trying the most bizarre diets out there), that it is much harder to lose weight with age. Though some will blame it on a slow metabolism, Dietitian-Nutritionist, Maryann Gallucci MS, RD, CDN, HFS who provides nutrition counseling on the Ola Ka Ola wellness platform, shows surprising recent data. According to Gallucci, the latest research from April 2021, indicates that our metabolism does not change much or slow down until after the age of 60 (not 40 or 50 as we once thought).
Then, perhaps it isn't enough to use dietary modifications alone when trying to lose weight? Fitness experts would argue that physical activity is crucial to help promote weight loss, but according to research from 2017 done by the American Diabetes Association, the evidence that exercise contributes significantly to weight loss is not firmly established; however combining nutrition with regular physical activity, will eventually impact the long-term maintenance of weight loss.
So What is the Best Way to Lose Weight in Middle Age?
“Research from 2010 showed that people who are more fit are able to mobilize the fuel source in fat better than those who are less fit.”, says Maryann Gallucci.
According to Gallucci, one of the best forms of training specifically for weight loss is High-Intense Interval Training (HIIT). A 2019 review analyzed 77 scientific studies found that people who did HIIT workouts lost 28.5% more fat than people who did moderately intense continuous exercise, like running.
With this in mind, Gallucci adds that fueling your body when combining diet and exercise is extremely important with both an adequate amount of calories as well as amounts of carbohydrates, protein, and fat. “When you take in too few calories, your body may see this as starvation and will hold on to its energy, and the weight loss process will be derailed.” Says Gallucci.
According to Dietitian Nutritionist, Maryann Gallucci , When you take in too few calories, your body may see this as starvation and will hold on to its energy, and the weight loss process will be derailed.
Don’t Assume Your Health Problems Make it Impossible for you to Exercise Effectively
Even Though we all know the many great reasons to exercise, lots of middle-aged women believe that cardiovascular exercise should be avoided. Mainly due to joint pain caused by menopause or simply to prevent an unnecessary injury.
To make things even more difficult, recent research found a strong, graded inverse association between cardiorespiratory fitness and reduction of risk of Alzheimer’s Disease. Moreover, according to Dietitian Nutritionist Maryann Gallucci, cardio fitness has also been shown to help decrease the risk of heart disease, hypertension, obesity, and stroke when incorporated into a healthy lifestyle.
“With a cardio workout, it doesn't mean you need to go for a run or perform jumps.” says trainer Lisa Wellington who developed a successful online Pilates program for Menopause symptoms. “There are plenty of exercises that can be modified to increase your heart rate. Working out with qualified trainers will keep you injury-free. " says Lisa.
How Often Should I Work Out to Lose Weight?
Study shows that consistently performing an exercise of a duration greater than the basic recommendations for health (150 min/week of moderate-intensity exercise) does appear to be more likely to contribute to weight loss and weight maintenance efforts over the long term.
Trainer Cheryl Coppa who specializes in Pelvic Floor health and who developed a weight loss program for middle-aged women, says that 60 minutes a day of Strength & Cardio is the best of both worlds. “Strength training for fat loss because strength training builds muscle and having muscle on your body helps you continuously burn fat, even when you are not training.”
As for cardio exercises, Cheryl suggests starting with HIIT workouts to burn more calories. “If you are one that does not like “cardio”, this may change your mind. Since you work in short times and not doing the same thing over and over, you won’t get bored.“ says Cheryl.
“With a cardio workout, it doesn't mean you need to go for a run or perform jumps.” says trainer Lisa Wellington who developed a successful online Pilates program for Menopause symptoms. “There are plenty of exercises that can be modified to increase your heart rate. Working out with qualified trainers will keep you injury-free. ", says Lisa.
Encouraging individuals to exercise for longer periods of time each day may help to enhance weight loss. The Ola Ka Ola Fat Loss Program offers two special sessions 4-days a week for your fat loss routine with additional two classes of your choice.
“If every day you can’t make two sessions, you do one ! With this plan, you are building the habit to set yourself up for the best success! You might just fall in love with the process and find that everything else has to work around your newfound LIFE source and will make sure it fits your schedule. ", says trainer Cheryl Coppa.
“If you are one that does not like “cardio”, this workout may change your mind. Since you work in short times and not doing the same thing over and over, you won’t get bored.“ says Cheryl Coppa.
Often women would feel like a failure when struggling to lose weight. At Ola Ka Ola you will measure your weight-loss progress by how healthy you feel and how stronger you have become. Your clothes will fit better and you’ll become happier and more confident.
This is the plan and we will be there to help you and cheer for you every step of the way.
Check here to view all the programs we offer for women over 40. You can join them all in just one subscription and become part of our women's tribe.
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